saturday off, sunday double

Sat 6-22-2013
supposed to do a 3-part workout, instead took off and shifted to Sunday am.

Sun 6-23-2013
am: Saturday's session
A. Build to a max clean and jerk 200#
video: a very messy jerk at 200, a missed clean at 205

+
21-15-9
Deadlift 225#
Bench press .75x bwt (115#)

9:48 

+

For time:

Row 5k 21:22

100 kbs 1.5 pood

50 ring dips

31:44 

pm: supposed to be stand-alone Sunday map session
15 min amrap @80%

Run 800m slow pace
20 wall balls 16/10
10 toes to bar 2 rds + 800m/1wb

rest 5 min
10 min amrap @90%

10 thrusters 75#
10 chin ups 7rds + 4 thrusters

rest 5 min
For time:

Row 1k
50 box jumps 20" 

time: 6:27

midweek/ solstice

Work still very busy, looking to make some changes. Tried to just have fun and move well, not let things blow up like the week before.

Weds 6-19-2013
A. Build to a max clean 185# - missd twice at 195
B. Push press x3/Push jerk x2/Split jerk x1; rest 2 min x6 complexes

135-135-145-145-150-150(missed 2d pj last set, hit sj) 

+

20 min amrap:

20 burpees
10 thrusters 115#
5 muscle ups

3 rds + 20burpes, 4 thrusters 

this felt slow, heavy, not energetic although effort felt high:

Thurs 6-20-2013

On the min for 12 min:
20 double unders
1 power snatch 90% 1rm 125#
video: feet tend to go super-wide and I'm trying to work on that. Also, wow, forgot I'd packed red shorts when I picked out that red tshirt!

+
21-15-9
KBS 1.5 pood
toes to bar

3:36 

+

Row 500m @85%

rest 1:30 x6 1:55.3, -54.0, 53.1, 52.9, 52.9, 52.4

Fri 6-21-2013 OFF
went to yoga, some good reminders about mobility--needs daily work 

june 16,17,18

Sun 6-16-2013
15 min amrap @80%

Row 500m
10 goblet squats 1.5 pood
10 burpees 4rd +325m

rest 5 min
10 min amrap @90%

30 double unders
10 16#/10' wall balls 8?rd +30du/1wb

rest 5 min
5 min amrap @100%

Row 500m
10 burpee box jumps 24" 1rd+500m

Mon 6-17-2013
For time:

Row 2k
50 deadlifts 225#
30 parallete hspu (to 45#plt, abmat)

29:18 

Tues 6-18-2013 off

lot of saturday video

Sat 6-15-2013 
A. Max clean and jerk 195#, missed clean at 200 twice
miss at 200:

1-2-3-4-5-6-7

Deadlift 225#

strict hspu

time? -- think 9:40+

 +

5 rounds for time:

run 400m

15 kbs 1.5 pood

10 CTB chin ups 

15:43 

june 12, 13, 14

Weds 6-12-2013 
A. Snatch - build to a max 138#. missed 143.

B. Push press; 2-3x8; rest 2 min 135(3) - 155(3) - 165(2,x) - 165(1,x) - 155(3) - 160 (1,x) - 150(3) - 155(3)

+
12 min amrap:

2 back squat @65% 1rm
5 CTB chin up
4 bs
10 CTB chin up
etc (bs +2, CTB +5) 

finished round of 12bs/30ctb + 3 bs 

Thurs 6-13-2013

got to a breaking point -- late day at work, on call, got to the gym and couldn't power clean 195# or even 190# for what was supposed to be a 10 min emom. frustration, tears, cut the whole workout and just went home. need to make some changes to make this work.

Fri 6-14-2014 off

June 8,9,10, 11

Sat 6-8-2013

5 rds NFT:

row 350 m

10 db push press - 35#/h

10 ghd sit ups 

 ok, no clock.

EMOM - 12 min

odd - 3 PC TnG - 135# ok, felt good

even - 10 kipping HSPU first few sets really good, 4-5-6th reps kip slowed down for last 3 reps

21,15,9 for time

KBS 2pd

Ring Dips

BJ - 30" step down

9:03. burned myself out on 1st set kbs. then the whole thing felt lazy/slow, not energetic. 

AD sprints:

30 sec aer @ 90% ok

walk rest 30 sec x 6

Sun 6-9-2013

AMRAP in 10 min @ 50%:

HS walk 10 m

2 rope ascent - 15'

30 DU's

10 WB's - 20# to 9 ft

3 rds + 10m HS walk 

+

A. FS - 3,3,2,2,1,1; rest 2 min 

155(3)-175(3)-195(2)-205(1,x)-205X-195(1)

B. Wtd Dip (did ring dips) 2-3 x 4; rest 90 sec

3 reps x 26.5, 26.5, 29, 31.5 

+

for reps:

3 min db lunges - 45#/h walking 52

3 min CTB chin ups 41

3 min row cals 49

Mon 6-10-2013

3 rds NFT:

run 800 m

row 400 m

like these structured/nft pieces to get warm

+

for time:

45 squat clean - 125#

35 S2O - 125#

25 MU's

15 K bike loop: rt 1N - rt 90W - rt 17S - old rockland st - rockville st - rt 1N

64:15

Tues 6-11-2013 off

"being"

Trained big dawgs "being" program for a few days:

Wed 6-5-2013

a. push press 155(3) - 170(2) - 180x

b. incline bench 3 rep: 145 (2 reps at 150, didn't attempt 3rd)

c. 3.3.3 sup pull-up cluster: 26.5 - 29 - 29 had to kick for last reps of last set

+

12 min amrap 6 ctb/ 6 hspu: 14 rds + 1 ctb

Thu 6-6-2013
10min airdyne for cals: 195c
+
rest 20 mins
+
row 2K 7:46.5

Fri 6-7-2013 off

time off

Took 2 weeks mostly off with a few workouts for fun thrown in:

Sat 5-25-2013
"murph" 34:07

?Thu 5-30-2013
row 1K
30 hspu
30 kbs 53#
6:33

?Sat 6-1-2013
"helen" 8:11

regionals

TK

pre-regionals

Mon 5-13-2013

Ohs: felt ok, depth no problem today. Built weight then 135 x 3 x 3 

Ctb: felt ok not great, moving from wb no prob. Did about 60 total in 4 sets of 5-5-4-3, 5-3-3-3-3, etc 

Row 200
24 du
20 DB snatch 55# (no fifty)
Rest 90s x 3
Times: 2:23, 2:17, 2:39
db got real heavy by last set

Tues 5-14-2013

HSPU: kept reps low, just did 4 which weren't fast, then 5-6-7 which got faster. 

mixed in a couple of rows, 250m and 300m, settling in to a 1:57 pace. 

Weds 5-15-2013 
Not feeling 'rested' but not bad either.

OHS warm up - then build to a solid single OHS from rack - feel it out and make it good

 195# felt good, cut it there

burpee muscle up tech work - max 15 reps - sets of 3-5's at game pace

did 3-4-3-4

paced too fast, need to relax a bit

but kip felt strong 

5 sets @ game pace:

20 DU's

Row 150 m

10 squats

5 chin ups

rest 90 sec

Times: 1:15,1:15,1:14,1:14,1:12 

DB snatch practice - max 30 reps, feel out pacing for reps to put it in your mind when you get there...

10-8-6 reps at 55#

Thu 5-16-2013 off